CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10x push-ups work your way wide then back in 10x glute bridges 3x tuck to invert Bench Press (6 X 2- 75%) 15 minutes 7/9/19 threes push pull (Time) In teams of 3 150 double dumbbell bench press ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 5x Snatch Pull 5 x Power Snatch 5 x Snatch balance 5 x Overhead Squats 5 x Snatch Snatch (12 MInute EMOM) 2 Minutes: same weight for set 1 x snatch Pull 1 x Power snatch 1 x snatch balance 1 x Ove ... Continue Reading

CrossFit D.E.C.K – CrossFit Gymnastics stability (No Measure) 3 Rounds 10 x Bent over rows 4 x Tuck to Invert 20 Second top of ring support hold 20 Second isometric top of pull-up hold/ hollow hang hold 05/09/19 Interval Thursday (AMRAP – Roun ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2 Minutes bike/ skip/ row then 3 x 10 x Single arm upside down kettle-bell press 10 x Plank shoulder taps 10x Hollow Rocks Push Press (3 x 3 – 75 %) 20 mins for both Push Jerk (3 x 3 – ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) 3x 200m rows Round 1 hold under 2:20 Round 2 hold under 2:10 Round 3 hold under 2:00 Or as close as you can 04/9/19 midday sweatcon (AMRAP – Rounds and Reps) 15 minute AMRAP 10 single leg b ... Continue Reading